10 short rules for a strong start

• 10 proven tips on folic acid – dosage, foods and notes for optimal intake. Folic acid vs. folate

Folic acid is the synthetic form of vitamin B9. Folate refers to the compounds that occur naturally in foods. Therefore prioritise natural folate sources and supplement with synthetic folic acid only when targeted.

• Include legumes regularly

Chickpeas (approx. 340 µg/100 g dried) and peas are excellent sources. Use hummus, curries or salads to easily increase your folate intake.

• Leafy greens raw or briefly blanched

Kale (187 µg/100 g) and leafy spinach (141 µg/100 g) are excellent sources. Enjoy them raw in a smoothie or only briefly blanched so that as much folate as possible is retained.

• Nuts and sprouts as a quick source

Sprinkle nuts (e.g. macadamia, peanuts) over muesli or salad and use raw bean sprouts in bowls. This increases folate intake with little effort.

• Plan eggs and offal purposefully 

Eggs provide around 74 µg/100 g, egg yolk up to 162 µg/100 g. Liver is also a concentrated animal source. Combine plant and animal sources for variety.

• Note heat sensitivity

Folate is lost during long cooking times. Steaming, brief blanching or eating raw (e.g. lamb's lettuce, sprouts) preserve most of the vitamin.

• Optimise supplement intake

Ideally take folic acid on an empty stomach with sufficient fluid, preferably before a meal, as this can improve absorption.

• Consider vitamin B12 together

Folic acid and vitamin B12 work closely together, particularly in homocysteine metabolism and blood formation. Ensure a balanced supply of both vitamins.

• Act early when planning a family

Build up your folate/folic acid status before conception, as the first weeks are crucial for neural tube development. Start the recommended supplementation in good time.

• Interactions, deficiency signs and upper limits

Certain medications (e.g. some antibiotics, chemotherapeutic agents or long-term oral contraceptives) can affect folic acid status. Watch for possible deficiency in cases of fatigue, pale skin or concentration problems. EFSA recommends a maximum of 1’000 µg folic acid per day from dietary supplements.